Performing three sets of two repetitions of 90% 1-RM was compared to three sets of eight repetitions at 65%, 70%, and 75% 1-RM respectively. Ss (N = 18) were experienced resistance trained males. Ss completed a four-week pre-conditioning program, and were then split into one of the training groups. Training was twice a week for eight weeks. Ss were measured on four occasions.

There was no difference between groups, or experienced and lesser-experienced Ss, in strength gains. Body composition was similar between groups. The two-repetition program required only one-third of the time needed for the eight-repetition program.

Implication. Two-repetition, high resistance training is as effective as more traditional eight-repetition strength training.